11.11.11 FRIDAY "BOX ETIQUETTE" 4 Rounds of: 1min AMRAP Pull Ups 1min AMRAP Wall Balls…20/14 pounds 1min AMRAP Toes to Bar 1min AMRAP Box Jumps…24/20"... Read More
Daily WOD
11.10.11 THURSDAY "PIT SNIFFER" 50…40…30…20…10 of: Single Arm OH KB Squat…35/26 pounds (half the reps with right arm, half with left) Double Unders For Time... Read More
11.9.11 WEDNESDAY "BALLS TO THE WALL" 30min AMRAP of: 12 Med Ball to Wall Sit Ups…20/14 pounds (feet anchored by DB's) 9 Power Snatches…115/75 pounds... Read More
11.8.11 TUESDAY "LOOSE CANON" cash in- 400m Run then: 21…15…9 of: HSPU's…25/floor KB Swings…70/53 pounds cash out- 400m Run For Time CrossFit OTG comp Post... Read More
11.7.11 MONDAY "PATH OF THE RIGHTEOUS" 2 Rounds of: 15 Deadlifts…215/155 pounds remove 45/35 pound plates then: 25 Hang Cleans…125/85 pounds remove 25/25 pound plates... Read More
11.6.11 SUNDAY REST DAY *Congrats to all the athletes that competed yesterday at the 2nd Annual OTG Challenge* Here are the results: Female Results: https://docs.google.com/spreadsheet/ccc?key=0AiH2dIb9-WNcdG5yd0NPd1dmWmZ0bEVLaWtWSGV5S2c#gid=4... Read More
11.4.11 FRIDAY "THE BENDS" 10min AMMAP of: Row (AMMAP= As Many Meters As Possible) 3min Rest then: 4min AMRAP of: Man-Makers…35/15 pounds For Total Reps... Read More
11.3.11 THURSDAY "SOFT LANDING" 3 Rounds of: 10 Squat Thrusts (from standing straight to the top of push up position back to standing straight= 1... Read More
11.2.11 WEDNESDAY "POWER BOMB" 7 Power Cleans…205/135 pounds 21 HR Push Ups 7 Power Cleans…205/135 pounds 15 HR Push Ups 7 Power Cleans…205/135 pounds 9... Read More
11.1.11 TUESDAY "BIG UPS" 21…15…9 of: Chest to Bar Pull Ups Box Jumps…28/24" box For Time (use a 45# plate on the 24/20" box to... Read More
10.31.11 MONDAY "DEJA VU' 6min AMRAP of: 400m Run (done once) 18 Wall Balls…20/14 pounds…10/8 feet 16 KB SDLHP's…70/53 pounds 14 Toes To Bar 12 HSPU's…25/15 plates 6 G.I. Janes... Read More
10.29.11 SATURDAY "WITTMAN" 7 Rounds of: 15 KB Swing…53/35 pounds 15 Power Cleans…95/65 pounds 15 Box Jumps…24/20" box For Time U.S. Army Sergeant Jeremiah Wittman,... Read More
10.28.11 FRIDAY "BIG EYE BOOGIE" 15…10…5 of: Power Snatch…135/95 pounds G.I. Janes For Time Gloria Post time and load to comments Auxiliary: 500m Row **PR... Read More
10.27.11 THURSDAY "GRANDPA'S COUGH SYRUP" 8min AMRAP of: 12 Toes to Bar 6 Thrusters…115/75 pounds For Rounds and Reps "THE SWEDE' 285# CnJ Fall Brawl... Read More
10.26.11 WEDNESDAY "ATHLETE SOUP" 20min AMRAP of: 2 Wall Climbs 4 Burpee Box Jumps…24/20" box 6 KB Swings…70/53 pounds 100m Run For Total Rounds and... Read More
10.25.11 TUESDAY "TREE NINJA'S" 30 Chest to Bar Pull Ups 100m Sled Pull…135/95 pounds 30 Push Press…115/75 pounds For Time its a Yaya Ninja! Post... Read More
10.24.11 MONDAY "TWISTED METAL" 10min AMRAP of: 4min- 5 Deadlifts…275/185 pounds 3Burpees 3min- 400m Run then: the remainder of 3min AMRAP: Box Jumps…20/18" box 2min-... Read More
10.22.11 SATURDAY "BIRDS OF A FEATHER" With a partner complete the following: 1mile Sled Pull…90/65/45 pounds 30 G.I. Janes For Time "Ants Marching" Post time,... Read More
10.21.11 FRIDAY "LONG SLOW BURN" 21 Toes to Bar 21 Wall Balls…20/14 pounds 21 Pull Ups 1200m Run 15 Toes to Bar 15 Wall balls…20/14... Read More
10.20.11 THURSDAY "HAIRY KNUCKLE" 10-1 of: KB Swings…70/53 pounds Box Jumps…24/20" box For Time Coach Ty Post time and load to comments Stength: Deadlift from... Read More
10.19.11 WEDNESDAY "PECK DECK" 1000m Row then: 30…25…20…15…10 of: Ring Push Ups (chest to 25# plate) Sit Ups (butterfly) Double Unders For Time Matt Post... Read More
10.18.11 TUESDAY "BUCKET" 21…15…9 of: HSPU's… hands on 25's/hands on ground Squat Cleans…155/110 pounds For Time Bill Post time and load to comments Auxiliary: Reverse hypers... Read More
10.17.11 MONDAY "CUSTOMER APPRECIATION DAY" Here at CrossFit Explode we appreciate each and everyone of our athletes. To show our appreciation we would like to... Read More
10.15.11 SATURDAY "MARCHING ANTS" With a Partner complete: 4 Rounds of: 48 Thrusters…95/65 pounds 48 SDLHP's…95/65 pounds 100m Overhead Walk…95/65 pounds *One partner works at... Read More
10.14.11 FRIDAY "BRONX BOMBER" 2 Rounds of: 20 HSPU's…hands on 25/floor plates 40 Wall Balls…20/14 pounds…10/8 feet 60 Sit Ups (feet anchored by DB's) (top... Read More
10.13.11 THURSDAY "DOUBLE DOWN" 3 Rounds of: 100 Double Unders 12 Burpee Box Jumps…20/18" box 24 KB Swings…70/53 pounds For Time Explode Hoodies COMING SOON…... Read More
10.12.11 WEDNESDAY "CINDY" 20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats For Rounds and Reps **PR Board Worthy** …shit was a... Read More
10.11.11 TUESDAY "AGAIN FASTER WOD 2" 8min AMRAP of: 3 Snatch Complex…125/85 pounds (1 power snatch, 1 hang snatch n 1 squat snatch unbroken) 3... Read More
10.10.11 MONDAY "BEAST OF THE EAST WOD 5" 21…15…9 of: Calorie Row OHS…95/65 pounds Burpees For Time Beast of the East 2011 was a blast.... Read More
10.8.11 SATURDAY "ROPE A DOPE" With a partner complete the following: 20 Rope Climbs…15 feet then: 4 Rounds of: 12 Tire Flips 400m Run For... Read More
10.7.11 FRIDAY "BURN NOTICE" 1000m Row then: 50…40…30…20…10 of: Double Unders Air Squats Sit Ups (staight legs) For Time Had the food survey last... Read More